11/29/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

3 Rounds:

–50 Jump Rope

–10ea Hamstring Sweep

–8ea Single Arm Kettlebell Swing

–6 Alternating Goblet Lunge

–:30sec Plank Ups

Workout Prep/ Movement Prime 1x:

–3ea Single Arm Kettlebell Clean

–20 Double Unders

–3ea Single Arm Front Rack Reverse Lunge

–20 Double Unders

Metcon

Metcon (Time)

4 Rounds for Time

10L/10R KB Cleans 53/35

35 DU

10L/10R KB front rack lunges 53/35

35 DU

Cool Down

Metcon (No Measure)

3 rounds for quality of:

Flutter Kick, 20 secs

8 L/8 R Teapots, pick load

Hip Extension Hold, 40 secs

10 L/10 R Paloff Press